Workout Description

Why This Workout Is Very Hard

The 24-minute duration with repeated heavy deadlifts at 1.5x bodyweight elevates strength demand under fatigue. Burpees over bar add sustained aerobic stress and shoulder/trunk fatigue, while pull-ups compound grip and upper-back endurance. Movement complexity is moderate, but the relative loading, volume potential, and time domain make it a demanding, high-skill grinder for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated moderate-to-high rep sets of burpees and pull-ups plus multiple heavy deadlift exposures challenge local muscular endurance in the posterior chain, lats, and grip as fatigue accumulates.
• Endurance (6/10): A 24-minute continuous AMRAP demands sustained aerobic output, especially across long sets of burpees. Heart rate stays high but steady; breathing control and pacing determine whether athletes can keep moving without long breaks.
• Strength (6/10): Deadlifts at 1.5x bodyweight require substantial absolute strength and bracing under fatigue. Even strong athletes may default to quick singles or small sets as rounds build.
• Speed (4/10): This is not a sprint, but faster cycle rates on burpees and short transitions drive scores. Crisp singles on deadlifts and minimal chalk/setup time help maintain momentum.
• Power (4/10): Peak explosiveness is secondary; however, powerful hip extension improves deadlift efficiency and faster burpee clearances. Most output is rhythmic, submaximal, and repeatable rather than single maximal efforts.
• Flexibility (2/10): Standard ranges: hip hinge for deadlifts, shoulder extension and overhead positions for pull-ups, and basic squat/plank positions in burpees. Tight hamstrings or shoulders may reduce efficiency but do not limit completion.

Scaling Options

Scale to: 7 Deadlifts @ ~1x BW, 10 Jumping Pull-Ups, 14 Burpees Over Bar • 7 Deadlifts @ 60–70% 1RM, 10 Banded Pull-Ups, 21 Lateral Burpees Over PVC • 7 Deadlifts @ moderate load, 10 Ring Rows, 14 Standard Burpees

Scaling Explanation

These options preserve the triplet structure, hinge demand, and breathing pattern while adjusting load and pulling difficulty to keep athletes moving with consistent round times and safe mechanics.

Intended Stimulus

Steady, gritty work with repeatable round times. Burpees are smooth and sustainable, deadlifts are managed with small sets or fast singles to protect the back, and pull-ups are efficient with brief rests. Aim to hold a consistent pace for 18 minutes, then push for a slight negative split in the final 6 minutes.

Coach Insight

Pace the burpees at a conversational-but-working cadence; step-turn and go immediately. Deadlifts: small sets or quick singles from the start—don’t wait for failure. Pull-ups: break before you blow up. One tip: protect your back—brace hard before every pull and keep the bar close. Avoid sprinting round one, overly big deadlift sets, and long chalk breaks. Set and go.

Benchmark Notes

These round targets reflect sustained pacing with strategic breaks: beginners should aim for 2–3 rounds, intermediates around 3–5, and advanced/elite 5–7. Partial rounds are normal—track rounds plus reps. Keep round times consistent; a slight push in the final 6 minutes is typical for higher scores.

Modality Profile

Two bodyweight movements—burpees over bar and pull-ups—dominate total work time and repetitions, driving the gymnastics share. The heavy deadlift is the lone weightlifting element but significantly affects pacing and fatigue. No monostructural modality is present, making this a mixed gymnastics/weightlifting triplet.

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